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Abe Coaching

Gezondheid draait meer om dan enkel gezond eten. Een gezond levensstijl omvat de juiste voeding, maa

19/11/2020

Carbs are often displayed as bad while they are really really NOT!

EVERYONE can eat carbs. Carbs are not essential to survive but hey are the primary fuel source for our brain and they make our lives more enjoyable.

You can eat them WHENEVER you want. They don’t make you fat if you eat them after 6pm (please help me god. )… They have the same amount of calories before & after 6pm.

Hey but what about INSULIN? Yep it spikes insulin but so does protein. Insulin spikes are perfectly normal and should happen. They don’t make you fat unless you’re eating too many calories putting you in a surplus.

There are some situations where carb recommendations are different than what I said above.

14/11/2020

This is not me trying to convince you whether or not going to the gym is a safe thing to do.

There is a lot of information out here. I understand it”s hard to tell which is true or not.

This is me posting objective information.

Information I came across while reading some research papers.

Read the study, form your own opinion and go from there.

@ Abe Coaching

11/11/2020

Embrace adversity in order to grow!

10/11/2020

Tying to make it as easy as possible!

Not trying to sound arrogant but seeing the 💩 people sell on the internet pi**es me off.

Taking advantage of good uneducated people just to make money is wrong.

All you need is a calorie deficit and some resistance training.

Spread the word!

@ Abe Coaching

03/11/2020

No matter the outcome of the elections today. Always and I mean always eat your veggies!

03/11/2020

Another lockdown, another opportunity to grow.

Tell me. What are you doing with your time?

Set yourself a small goal. Something to accomplish. Complete a course, read a book, exercise, learn a new skill...

02/11/2020

For the majority of the people the answer is YES.

These people are called ‘stress eaters’.

But there is a possibility your body is reacting the opposite way by lowering their food intake.

These people are called ‘non-stress eaters’.

@ Abe Coaching

31/10/2020

A lot of buzz around fasting these days.

Does it work? Yes!

Is it superior for weight loss? No!

It uses the same principle as any other diet. A calorie deficit!

If fasting is something that suits your lifestyle. By all means go for it.

If you’re fasting because your favorite celebrity, with no real nutritional knowledge, says it’s the best thing you could’ve hoped for, you should find yourself another favorite celebrity cause this one is an idiot!

@ Abe Coaching

02/10/2020

Omega 3

What are the benefits of taking fish oil?
🔹Antihypertensive - Miller et al. (2014)
🔹Antihypertriglyceridemic - Zulyniaket al. (2013)
🔹Antiplatelet Activity (Stroke/DVT)
🔹Antiarrhythmic - Metcalf (2008)
🔹Anti-inflammatory - Kremer (2005)
🔹Improvement in Depression - Sublette et al. (2011)
🔹Anabolic resistance in elderly - Smith et al. (2010)
🔹Help facilitate weight loss - Noreen et al. (2010)

Vegetarian sources do exist (algae).

Vitamin D3

🔹Improves immune system
🔹Improves bone health through improved calcium absorption
🔹Reduces the risk of bone loss and fractures
🔹Reduces symptoms of depression
🔹Might improve strength
🔹Might improve fat loss
🔹Great for anyone with PCOS or Type 2 Diabetes
🔹Great for anyone with greater risk of low bone density such as those in the menopause or the elderly

Creatine Monohydrate

🔹Improvement in strength
🔹 Improvement in power
🔹 Anabolic signalling to amplify training induced adaptations
🔹 Increased muscular endurance
🔹 Increased glycogen storage
🔹 Improved cognitive function
🔹 Vegetarians can hugely benefit from taking creatine
🔹 Less decline in performance after sleep deprivation
🔹 Improved recovery

If you found this helpful please let me know!

@ Abe Coaching

20/09/2020

PROTEIN

Protein is not just for big muscles, it's involved in so much more! If your health is an important factor to you (and why wouldn't it be? ), you have to consume an adequate amount of protein!

An inadequate amount compromises immune function for example...

Protein plays a role in different functions/mechanisms of our body:

🔹 Muscle retention
🔹 Recovery from immobilisation
🔹 Healthy hair & skin
🔹 Immune function
🔹 Better muscle recovery
🔹 Cell structure
🔹 Enzyme function
🔹 Muscle growth
🔹 Transportation (red blood cells)
🔹 Acid base balance
🔹 Fluid balance
🔹 Energy balance
🔹 Weight loss

Protein and appetite:

It increases our satiety in one meal AND over 24 hours. This means there's a lower spontaneous energy intake. Less chances you're grabbing for a cookie or some candy!

“Too much protein is bad for the kidneys”:

What separates protein from carbohydrates and fats? Nitrogen! What organ is involved in nitrogen secretion? The kidneys! This might be where people go wrong thinking it places too much kidneys…

Several studies looked at high protein diets (+2.8g/kg) compared to lower protein diets and guess what? There is no differencein kidney function.

Swipe to see a case study about 5 bodybuilders consuming high amounts (+3g/kg for 2 years) of protein. I’ll spoil the ending. There was no difference in kidney function.

If you do not have any pre-existing kidney problems, this is not a thing to worry about.
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@ Abe Coaching

11/09/2020

Lots of people are blaming dairy being inflammatory while the truth is actually quite the opposite (unless you are allergic). Dairy has anti-inflammatory effects on health markers and there is more evidence coming our way confirming this.
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“The current meta-analysis indicated that dairy intake might improve several inflammatory biomarkers in adults.”

“Recent research and meta-analyses have demonstrated the benefits of full-fat dairy consumption, based on higher bioavailability of high-value nutrients and anti-inflammatory properties.”

“Generally the literature agrees that dairy products are neutral or beneficial to human health as evidenced by several meta-analyses and randomised, controlled trials.”

“Current scientific evidence does not support the dietary recommendation to decrease or avoid full-fat dairy foods, as they seem to be beneficial or neutral to CVH.”

Dairy is not bad for your cardiovascular health. It does alter cholesterol but this doesn’t mean an increased risk of heart disease. There is a lot more to it! Smart choices remain a vital part in our health as well. If you compare butter to cheese we all know what the best choice would be. In fact, cheese actually seems to be neutral or might even improve cardiovascular outcomes.

In conclusion: stop fearing dairy and make smart choices! Why TF would you want to eliminate anti-inflammatory foods?

https://www.mdpi.com/268262
https://www.mdpi.com/2304-8158/9/6/838/htm
https://www.sciencedirect.com/science/article/abs/pii/S0939475320300442

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